How to carb load to a contest

[Degas]

Hi there my friends what is yours opinion to carb load for a contest?!and if you go to zero carb in the Last days of the prep thanks for all

[MONSTRO]

This is a very complex part of the bodybuilding scene. LISTEN YOUR BODY.
It all depends how many carbs do you use off season , if you use 1000gr as me you can deplete on 200 / 300gr carbs and load with 700gr or more. Go to zero carbs can be very hard to carb load .

Depliting ( 4 days )
low carb 200gr
7 to 10 litres water
training with higher reps 12 to 25 never go to failure

Loading ( 3 days )
Carb loading 700gr
3 litres water
no training

NO CARDIO LAST WEEK

[Phill]

given that showing up on stage without carbohydrates is the key to failure. muscles are made of carbohydrates and water.
without carbohydrates the water also comes off and you will be flat and depleted.
the best strategy is to do a depletion in the previous days and then a recharge. this is because your muscles will be more receptive and will store all the carbohydrates you eat


So let's see what to do

Depletion and recharge (15 days)

Premise:
to work you must already be thin (5% bf), the fat must be removed first. at this stage you are not aiming to lose fat.
Fruits and vegetables, refined foods, sweets and sugars, whores, fodmap, etc. are not allowed.
I will not speak here of manipulation but only of a hydrosaline balance (water-sodium-aldosterone strategy is another strategy you can use).
I do not enter into the merits of the use of drugs such as diuretics, anti-aromatase, serm, sarm, aas etc. etc.


Start with the first week of a normal calorie diet and eliminate the foods mentioned above.
The amount of salt must remain reasonably high and constant every day. at least 5-7 gr/day.

During the 15-day period, the water intake must absolutely remain high. 5-7 liters a day is the minimum (obviously it depends on how big you are, how much you sweat, where you live, etc.).
Water/salt 1/1 ratio.

This helps the body to excrete excess sodium due to the reduced secretion of Aldosterone caused by the increased intake of salt and water. As long as you continue to do this, the body will continue to eliminate all excess water and sodium.

After the first week you will have an environment where the body does not have to release Aldosterone. In this way, the salt remains in the muscle tissue, attracting the water reserves there. thus the maintenance of the important sodium-potassium pump is also satisfied. Potassium at least 1-1 ratio with sodium.
Hopefully you will go to the bathroom every 30 minutes or at most every hour.



Diet for the "peak week":
After the first week, you need to do 3-4 days WITHOUT carbohydrates, with slightly higher proteins (1,5-2 gr/kg weight). fats always fixed and low almost zero. (about 1-0.5 gr/kg)
Then 4 days with only cod (to name the famous food), salt and water.
These days you have to train, train, train and train again. You basically have to do a glycogen depletion, burning all reserves with training.
in 4 days you have to train the whole body at least twice or even 3 time, very intensely.

Eventually you will be empty, flat, without energy and very nervous. You will lose even more water and go to the bathroom even more often.



This is followed by 3 days of recharging in which you eat carbohydrates (only complex carbohydrates) as much as possible but divided into as many meals as possible (5-6 meals even 7 meals every day) in order not to activate too much insulin or you will turn them into fat.
lower proteins (1 gr/kg weight) and almost zero fats (5-10 gr tot per day).
85-90% of the diet must come from carbohydrates.


Let's take a practical example:
First you need to know your muscle mass.
be careful not your weight, but just your muscle mass.
Our body is made up of internal organs, the nervous system, skeletal muscles, adipose tissue (what we commonly call fat), the skeleton, blood and water.


Let's make 40 kg of muscle mass (about 40% if you weigh 100 kg). In the depletion phase, the glycogen level will have almost zeroed. therefore, if you want to reach a good level of 40 gr/kg of muscle (mark this sort of magic formula to use for your body), the muscles must be filled with 40 x 40 = 1600 grams of glycogen (i.e. 6400 kcal in the form of carbohydrates, divided into three parts = about 2133 kcal per day). Then it is necessary to add those necessary for the basal metabolism and for a minimum of movements, for work etc., that is, roughly another 300 gr per day (about other 1000 kcal).
Remember that 180-220g of glucose per day is used by the brain, liver and other vital organs.
also for this reason being at zero carbs makes you nervous
To the calories of carbohydrates we will add those of proteins, 1 gr/kilo of weight. Fats must be low or even eliminated (for these 3 days, not forever!).


While recharging, you DO NOT HAVE TO TRAIN! you don't have to do cardio, you don't have to do anything other than eat carbohydrates.


In these 3 days the muscles are filled with carbohydrates that will bring water with them. If you drink too little you don't swell enough, if you drink too much you fog up.
Each gram of glycogen draws 2.5-2.7 gr of water.

You must therefore ensure that the water in the subcutis is partly expelled with urine, sweating, etc. and partly drawn into the muscle.
the precise calculation of how much to drink is impossible to do, so day by day you have to do it by eye.
Eat dry foods like rice cakes so you don't have to calculate how much water is in the food.

On the scale you will need to see something like this:
- the first 3-4 days the weight goes down. you are losing glycogen and consequently the water bound to it.
- within 3 days of recharging the weight goes up more than 2 kg per day approx.

Decrease the water on the first day of recharging so that the water in the subcutis is drawn into the muscle and then resume drinking a little at a time. or always keep your water intake fixed until the day before.
24-36 hours before the show, stop taking water, if you still have water under the skin or in any case drink little and little at a time or you risk fogging again.


To recap:
-first week with high and fixed water and salt of 5-7 liters h2o and 5-7 gr salt. remove all foods that give retention and bloating (fruit, vegetables, etc.)
-4 days without carbohydrates follow. long and intense workouts. train the whole body 2-3 times
-3 days of carbohydrate refill. No training. little protein, no fat, lots of salt
- the day before you turn off the water



And in the end you have to try and correct.
we are all different and react differently and above all at different times.
and you know, the show is on a specific day and time, if your body is perfect the day before or the day after, the judges don't care.

the secret is to try and correct. write down everything for the next time and delete as many variables as possible. use the same foods, do the same things.
something called "Experience".

Good luck!

[Kiliador]

I'm not prepping to compete but for a photo shoot so it's less harsh than to competition.
I got peak week with normal stuff (low carb and low fat) only an apple (pre workout) + banana (post workout) and 60g cooked rice at night.
High protein diet through the days, on rest days I eat only 60g cooked rice.
Last 2 days the coach will determine what we will do, but I will for sure be very depleted.
Probably be less water the last days, and getting high carb + sodium the photo day

[Phill]

I'm not prepping to compete but for a photo shoot so it's less harsh than to competition.
I got peak week with normal stuff (low carb and low fat) only an apple (pre workout) + banana (post workout) and 60g cooked rice at night.
High protein diet through the days, on rest days I eat only 60g cooked rice.
Last 2 days the coach will determine what we will do, but I will for sure be very depleted.
Probably be less water the last days, and getting high carb + sodium the photo day

if you are completely depleted your body needs more than a day to refill.
if you start eating carbohydrates on the same day as the shoot, you won't be at the top

[Degas]

given that showing up on stage without carbohydrates is the key to failure. muscles are made of carbohydrates and water.
without carbohydrates the water also comes off and you will be flat and depleted.
the best strategy is to do a depletion in the previous days and then a recharge. this is because your muscles will be more receptive and will store all the carbohydrates you eat


So let's see what to do

Depletion and recharge (15 days)

Premise:
to work you must already be thin (5% bf), the fat must be removed first. at this stage you are not aiming to lose fat.
Fruits and vegetables, refined foods, sweets and sugars, whores, fodmap, etc. are not allowed.
I will not speak here of manipulation but only of a hydrosaline balance (water-sodium-aldosterone strategy is another strategy you can use).
I do not enter into the merits of the use of drugs such as diuretics, anti-aromatase, serm, sarm, aas etc. etc.


Start with the first week of a normal calorie diet and eliminate the foods mentioned above.
The amount of salt must remain reasonably high and constant every day. at least 5-7 gr/day.

During the 15-day period, the water intake must absolutely remain high. 5-7 liters a day is the minimum (obviously it depends on how big you are, how much you sweat, where you live, etc.).
Water/salt 1/1 ratio.

This helps the body to excrete excess sodium due to the reduced secretion of Aldosterone caused by the increased intake of salt and water. As long as you continue to do this, the body will continue to eliminate all excess water and sodium.

After the first week you will have an environment where the body does not have to release Aldosterone. In this way, the salt remains in the muscle tissue, attracting the water reserves there. thus the maintenance of the important sodium-potassium pump is also satisfied. Potassium at least 1-1 ratio with sodium.
Hopefully you will go to the bathroom every 30 minutes or at most every hour.



Diet for the "peak week":
After the first week, you need to do 3-4 days WITHOUT carbohydrates, with slightly higher proteins (1,5-2 gr/kg weight). fats always fixed and low almost zero. (about 1-0.5 gr/kg)
Then 4 days with only cod (to name the famous food), salt and water.
These days you have to train, train, train and train again. You basically have to do a glycogen depletion, burning all reserves with training.
in 4 days you have to train the whole body at least twice or even 3 time, very intensely.

Eventually you will be empty, flat, without energy and very nervous. You will lose even more water and go to the bathroom even more often.



This is followed by 3 days of recharging in which you eat carbohydrates (only complex carbohydrates) as much as possible but divided into as many meals as possible (5-6 meals even 7 meals every day) in order not to activate too much insulin or you will turn them into fat.
lower proteins (1 gr/kg weight) and almost zero fats (5-10 gr tot per day).
85-90% of the diet must come from carbohydrates.


Let's take a practical example:
First you need to know your muscle mass.
be careful not your weight, but just your muscle mass.
Our body is made up of internal organs, the nervous system, skeletal muscles, adipose tissue (what we commonly call fat), the skeleton, blood and water.


Let's make 40 kg of muscle mass (about 40% if you weigh 100 kg). In the depletion phase, the glycogen level will have almost zeroed. therefore, if you want to reach a good level of 40 gr/kg of muscle (mark this sort of magic formula to use for your body), the muscles must be filled with 40 x 40 = 1600 grams of glycogen (i.e. 6400 kcal in the form of carbohydrates, divided into three parts = about 2133 kcal per day). Then it is necessary to add those necessary for the basal metabolism and for a minimum of movements, for work etc., that is, roughly another 300 gr per day (about other 1000 kcal).
Remember that 180-220g of glucose per day is used by the brain, liver and other vital organs.
also for this reason being at zero carbs makes you nervous
To the calories of carbohydrates we will add those of proteins, 1 gr/kilo of weight. Fats must be low or even eliminated (for these 3 days, not forever!).


While recharging, you DO NOT HAVE TO TRAIN! you don't have to do cardio, you don't have to do anything other than eat carbohydrates.


In these 3 days the muscles are filled with carbohydrates that will bring water with them. If you drink too little you don't swell enough, if you drink too much you fog up.
Each gram of glycogen draws 2.5-2.7 gr of water.

You must therefore ensure that the water in the subcutis is partly expelled with urine, sweating, etc. and partly drawn into the muscle.
the precise calculation of how much to drink is impossible to do, so day by day you have to do it by eye.
Eat dry foods like rice cakes so you don't have to calculate how much water is in the food.

On the scale you will need to see something like this:
- the first 3-4 days the weight goes down. you are losing glycogen and consequently the water bound to it.
- within 3 days of recharging the weight goes up more than 2 kg per day approx.

Decrease the water on the first day of recharging so that the water in the subcutis is drawn into the muscle and then resume drinking a little at a time. or always keep your water intake fixed until the day before.
24-36 hours before the show, stop taking water, if you still have water under the skin or in any case drink little and little at a time or you risk fogging again.


To recap:
-first week with high and fixed water and salt of 5-7 liters h2o and 5-7 gr salt. remove all foods that give retention and bloating (fruit, vegetables, etc.)
-4 days without carbohydrates follow. long and intense workouts. train the whole body 2-3 times
-3 days of carbohydrate refill. No training. little protein, no fat, lots of salt
- the day before you turn off the water



And in the end you have to try and correct.
we are all different and react differently and above all at different times.
and you know, the show is on a specific day and time, if your body is perfect the day before or the day after, the judges don't care.

the secret is to try and correct. write down everything for the next time and delete as many variables as possible. use the same foods, do the same things.
something called "Experience".

Good luck!

Thanks my friend i see that you are a expert on it.i Will try on the Next prep and writh it down everything.to see if i can do it all right

[Kiliador]

I'm not prepping to compete but for a photo shoot so it's less harsh than to competition.
I got peak week with normal stuff (low carb and low fat) only an apple (pre workout) + banana (post workout) and 60g cooked rice at night.
High protein diet through the days, on rest days I eat only 60g cooked rice.
Last 2 days the coach will determine what we will do, but I will for sure be very depleted.
Probably be less water the last days, and getting high carb + sodium the photo day

if you are completely depleted your body needs more than a day to refill.
if you start eating carbohydrates on the same day as the shoot, you won't be at the top

Photoshoot day changed, the coach made a different ending.
2 days 0 carb, with only lean proteins and salad. 1st day normal salt with 5 l of water, 2nd day 7l of water and no sodium.
3rd day with some carbs and 8 L of water with no sodium.
4th day - Will take pics to show the coach and we will see from there
5th day - photoshoot day

[MONSTRO]

Increase the water when you beggin carb loading? some carbs???? you are completely depleted and you will need 2 to 3 days to carb load for sure , if not you will look flat , fat and watery . you use only 60gr rice and you use fruit why if fruit dont do nothing to replenish muscle or performance

[Phill]

I'm not prepping to compete but for a photo shoot so it's less harsh than to competition.
I got peak week with normal stuff (low carb and low fat) only an apple (pre workout) + banana (post workout) and 60g cooked rice at night.
High protein diet through the days, on rest days I eat only 60g cooked rice.
Last 2 days the coach will determine what we will do, but I will for sure be very depleted.
Probably be less water the last days, and getting high carb + sodium the photo day

if you are completely depleted your body needs more than a day to refill.
if you start eating carbohydrates on the same day as the shoot, you won't be at the top

Photoshoot day changed, the coach made a different ending.
2 days 0 carb, with only lean proteins and salad. 1st day normal salt with 5 l of water, 2nd day 7l of water and no sodium.
3rd day with some carbs and 8 L of water with no sodium.
4th day - Will take pics to show the coach and we will see from there
5th day - photoshoot day

I'm curious to know how it went.

did the photo shoot?
how was your body?

update us man

[MONSTRO]

Alot of ways to deplete and load it all depends how the athlete look at moment